13 Things to Keep Your Spirits Up This Winter

Fall is here! Beautiful weather, gorgeous trees, crisp clean air – at least for most of us. Many of us love it. Some of us hate it. Many of us use it as a signal to turn inward, to slow down, to hibernate. For others it means dark, cold, lonely days. As a psychologist, I tend to see the latter this time of year. 

No matter which camp you are in, here are 13 things you can do to keep your spirits up this winter:

  1. Accept your feelings about winter coming. Acceptance of our current predicament allows us space for choice about it, no matter what it is, even if I hate my current predicament. Acceptance of it will get me out of it a lot faster. Acceptance doesn’t mean you agree, condone, or want the current reality. All it means is you acknowledge this is what is truly going on in this moment. 
  2. Make a pros and cons list – what do you like and not like about the season? From here you can build up thing you like and work with what you do not like. 
  3. Take stock of your Pros & Cons list. What can you use to help you? Even if you have nothing good to say about winter, we can reframe what you wrote. Trapped inside can become: trying new indoor spaces, time to rearrange your furniture, or making small steps to get outside a little bit at a time. 
  4. Make a plan to tackle dark days and loneliness now. Find out what local organizations offer for connection and outings during the winter. As you collect these items, put them on your calendar so you have things to look forward to moving into winter AND commit to going to them no matter what. 
  5. Get moving. As an exercise scientist who turned psychologist, I am amazed at how many people do not use their body to treat their moods. You were born into a body to move it. When we don’t move, our energy gets low and we tend to try using calories to increase it. Hello weight gain – see #8 below. Instead move. I don’t care if your pushups are against the wall and your squats land you on the couch, just start moving. This is another great place to try a new activity in the winter – check out the Rec center in your area – being in a warm pool is pretty nice when it’s snowing outside. See #3. 
  6. Find some beach oriented guided meditations. For those of you longing for a cabin fever get away – you don’t have to spend a dime. Take a mental vacation. The power of the mind is great. Just think about a succulent, bright yellow, juicy, aromatic, zesty, lemon. How many of you salivated? Do not underestimate your mind’s ability to transport you and create a different experience once you decide to focus. Next blizzard, cozy up, plug your earphones in, close your eyes and take a 20 minute beach vacation in the comfort of your own home. 
  7. Get a new blanket (try a weighted one), sweater, bathrobe, slippers, hat, or scarf. If you’re like me, you get cold easy and being cold is not fun. If it’s cold you hate, make sure you have gear. I’m known for wearing long johns and hats in my house all winter long. Make sure you have items so you can be cozy and warm. Layer it up. Get a fake fire app on your phone, TV, computer if you don’t have the option for a fireplace in your home. Why you ask? See #6 above … fake fire or not, you’ll be surprised at your mind’s abilities to create an experience for you if you let it.
  8. Take a look at your diet. Many of us do not eat for mental health. We eat foods that actually leave us feeling depleted, low in energy and overall SAD (standard American diet). Eating for mental health includes eating a variety of foods, especially leafy greens. This gives the body the base nutrients it needs to start making the neurotransmitters you need to enjoy contentment, joy, pleasure, and ease. Look at your diet now, get to the farmers market and see what folks have preserved that you can take home and enjoy all winter long. Get with a nutritionist to review your diet and make sure you are getting what you need. In the winter we tend to want heavier foods. Look through cookbooks and find some items that look appealing to you and commit to making a new recipe every week or so. Again, this helps you be proactive and plan for things you are looking forward to. If you don’t like to cook, enlist someone to do it for you, take a class, or find a few local restaurants to sample over the season. See #’s 9 & 10 below. 
  9. Connect with friends and family now. Let them know winter is hard for you and you need some extra support getting and staying in touch during the long dark days. Set up reoccurring dates: game nights, lunch, and movie time. See #4 to remind yourself why you want to start scheduling now. 
  10. Some of you are saying what if I don’t have family or friends I can connect with? Again, see #4 above. Look around your community for options that interest you, even if you don’t know anyone yet, which I know is hard. Some of you may need to take an additional step, get into therapy, join a group around a task or activity you think you might like, reach out to an online community. Be open to trying and give it a real shot. Many give new groups one or two times and quit because it’s uncomfortable. It will be uncomfortable at first. I do not mean to be flippant about the difficulties that surround finding and making friends, however we have to start somewhere. Although many of us feel alone, if we are willing to be gentle with ourselves and open to trying new things we can make some sort of connection to help hold us through. Some of us need to be kind to ourselves and others. Work to have compassion for the humanness in all. People will say things you don’t like, do things you may think are weird, and may struggle to connect with you the same way you struggle to connect with them. Give them a break, remember you are there to connect and ask yourself how can you show up to support this person? When you shift the focus from yourself you’ll be surprised at how different your experience is. Again, it may be time for some therapy if you are overwhelmed and confused by this concept. If people aren’t your thing look into volunteering with animals. You will get the benefit of needing be outside a bit – see #3. 
  11. Take up a new hobby. Find something that’s healthy for you and commit to learning. Get curious and stay open, even if it’s a bit difficult or boring at first. By staying curious you access your pre-frontal cortex, this part of you, helps you stay in the moment, judge, plan, and respond rather than react. By committing and giving it a real shot, you teach yourself about perseverance and grit. When you have grit you increase confidence. When you increase confidence in yourself, things get a little brighter. 
  12. Take stock of your thoughts. Do not underestimate your ability to change your mind and impact your environment. Remember that lemon? Did you salivate again? If lemons don’t do it for you, how about a crunchy pickle? You can hate winter all you want, but the more you tell yourself you hate it, the more you will. If moving to “I love winter” is too much just go neutral in your comments “it is winter” without the heavy judgment and anger that accompanies hate and dislike. Move away from the emotional content of your statements and just be objective about your situation. So many of us remain trapped in the prison of our minds (about all sorts of things) because we refuse to give up our story about it. We refuse to look at it from a different perspective and change our mind about it. Doesn’t mean you have to like it, agree with it, or want it, just means you have to accept as it is, see #1. Acceptance gives you power back. Acceptance allows you to truly examine and decide what you want to do about it. Hard part of changing your mind … you have to be the one to do the work and be uncomfortable. No one can fix the way you think about things for you. You have to do the work. 
  13. Commit to yourself! No one else can fix this for you. Living in Durango we cannot, not have winter at your house. By being proactive and putting a few things in place ahead of time you can have a different experience this winter. By noticing the way you talk to yourself and if you set yourself up to learn how to shift your focus and manipulate your perception of your environment you stand a better chance at tolerating what you don’t like. 

And then winter be damned … it becomes spring. 

If you like this one, try reading Winter Activities or Changing Seasons, Changing Workouts

And as always, if you are struggling to engage fully in your life and would like to see how psychology might be able to help you, schedule a 15 min Q&A session with me. 

15 Steps to Find Everyday Inspiration

To be effective with ourselves and our teams we must recognize that motivation comes from within, but is first inspired. So rather than chase motivation we must find inspiration. If we are leading a team of people we must look to inspire rather than motivate. If we are working with ourselves we have to figure out what inspires us today. Inspiration is more powerful because once inspired the motivation wells up inside and spills out in joy as we complete the goal, even when the task is difficult. 

It was years ago that I learned this distinction. I had a client who was motivated to let go of heroine, however that is a difficult task. He was intelligent, energetic, and had supportive resources available to him, and he still could not let the drug go. One day he looked at me exasperated and said “I need to be inspired. I need to feel inspiration about living this life and I don’t. I am motivated to quit using, but without inspiration I cannot find the missing piece”. We started discussing motivation and inspiration differently that day. I have carried that discussion with me since. I started looking at inspiration in my own life and noticing when motivation felt easy and when it felt forced. When it was easy, it was always inspired. 

Now the trick is to find inspiration … and then stay inspired. I can be inspired by lots of things, but they will not sustain me because inspiration moves. Thus, I must work to build inspiration everyday. I must cultivate the practices that build inspiration and I must practice them regularly. This is where people get tripped up. They get inspired in short bursts, do not have a plan or practices to sustain, then get discouraged. So what are the practices that sustain and cultivate inspiration? Well, that depends.

We are each unique and individual. Stop right now and look around your environment. What do your senses land on that draws your attention? Is is a sound, color, breeze, smell, taste, something you are touching? Our senses lead the way and draw us to what we find interesting. 


Need Inspiration in your food choices … let eMeals help you.Delicious, Stress-Free Paleo Meals


As we begin the practice of cultivating our awareness we become more sensitive to what we enjoy. So many are too busy to notice. We are distracted. We rush from point A to point B and do not notice the way the sun glints off the roof of our neighbor’s house in the frosted morning. We spend time in our own head, with our to do list running fast and furious, and do not hear the new indie music in the back ground at the coffee shop with the unique sound. We sit down to rest, but use substances to finish the relaxation piece we can’t seem to figure out on our own. Instead of finding peace in the quiet we listen to the judgmental commentary lashing out in our heads. To find inspiration we can act on, we must slow down and notice. Follow the practice below to begin the process of noticing, slowing down, and engaging with your environment to find what inspires you. 


Finding Inspiration:

  1. Take a deep breath
  2. Take another one
  3. Exhale completely
  4. Notice the feeling of your feet on the ground …
  5. The other points of contact your body has …
  6. Take another deep breath
  7. Exhale completely
  8. Close your eyes and listen …
  9. Keep them closed and feel – what does your skin pick up? …
  10. Breathe
  11. Open your eyes and notice what draws your attention …
  12. Refrain from judgment, just notice
  13. See if you can find something beautiful in your surroundings …
  14. Then get curious about it, look, listen, feel deeper into the experience of noticing it …
  15. Breathe and repeat

When you feel complete, breathe and wiggle your fingers and your toes. Begin to bring your awareness to your outer body and allow information to come to you, just being aware of your surroundings. Determine if you need to journal about what you found, what inspired you, where your attention was drawn. Maybe you need to draw, move, make a sound. Do whatever feels right to solidify your learning. When you feel ready move on, do the next step of your day.


Do this everyday, more than a few times. Take 2 minutes and notice what is around you. You’ll start to see patterns in what you like, what inspires you, and what brings peace to your moment. Notice why that item draws your attention, is it brighter, more colorful, more lyrical? What does your body feel like when you notice it? Breathe and pay deep attention to it. 

From here, you can fill your surroundings with music, art, tactile items, that you find beautiful. Find Pinterest boards and blogs to check in with when you need a little inspiration. Then begin to build items, spaces, places that fit your goals. For example, if I need early morning motivation to workout, I am going to look at my Pinterest workout board to find inspiration. Suddenly my 5:45am spin class seems like a gift, not an interruption to my sleep, for I found inspiration and it created authentic motivation. Now I want to do the things I know help me be my best self. String enough of these moments together and your life becomes embodied inspiration. 

Like this one? Read more on inspiration here: Sticking with your workouts when they become boring and mundane or   Motivation and Inspiration 

And as always, if you are struggling you can schedule a 15 min Q&A appointment to see if it’s time to give yourself the gift of therapy. When else can you talk about yourself for an hour with someone trained to deeply listen to your core, not just the story you tell yourself. 

 

I Saw God Today

I saw God today. I also saw God yesterday, and I am pretty sure I’m going to see God tomorrow. Everywhere I look, God is present. Everyday, I sit with people and listen to their stories. Deeply listen. I listen under the crustiness of day to day operations and listen into the core of who they are. Everyday, I see examples of amazing resilience and this thing we call being human. As a result of being intensely connected to another I see the pulse of our universe. I see God. 

Those of you who know me well, know I’m not what you’d call a religious person, however everyday I feel this pulse and feel the universe breathe. Everyday I hear the beauty that surrounds us and dive deeply into the moments that matter. Mostly through words and physical sensations – our innate human experience. What’s incredibly curious to me is the way we think and feel so different than everyone else, yet we are so much the same. 

Each story in my day is unique, often I have no idea how the plot will twist yet the themes of the day remain the same. Am I good enough, can I be loved, will I make it, what if I fail, will people show up to help me, can I trust myself, am I safe. When I can’t figure out the nuanced theme, I just go for the big one – am I worthy, do I matter. 

Our personal brand of wounding lends itself to all sorts of manifestations in our lives. If I feel no one will help me, I’ll learn to do it all by myself. If I feel like I am unlovable, I’ll either work really hard to please everyone or I’ll become aloof and push people away. If I feel like I am not safe, I’ll make sure to be part of communities with very clear lines and defined roles so I can rest in the safety of knowing the “truth”. In the end … we are all ok. 

We are all lovable. We are all worthy. We all matter. When we can embrace our inner essence we open the door for others to embrace theirs. When we shine our inner lights bright, they get to shine theirs bright, too. This is very very very … very … important to the world. If I do not shine my light bright, I cannot fully bring my uniques gifts into the world. If you do not shine your fully your’s do not enter either. 

This creates a situation – kinda like the one where my grandma would lose the 1 puzzle piece that completed the 1,000 piece monstrosity. The world is incomplete when it’s missing pieces. We are each a piece and must show up fully to make the puzzle complete. 

Everyday, I am surrounded by the magic that manifests when we are authentic in our personal experience. It’s like standing in a dark yard quietly watching the fireflies light up the night. When one doesn’t shine I can’t see them, when too many don’t shine the yard is dark. When they are all busy blinking off and on it is breathtakingly beautiful. 

Please allow yourself the gift of living authentically in your gifts, shining your light bright. I want my dark yard to be lit up by your magnificence. 

And as always, if you are struggling you can schedule a 15 min Q&A appointment to see if it’s time to give yourself the gift of therapy. When else can you talk about yourself for an hour with someone trained to deeply listen to your core, not just the story you tell yourself. 

3 Things To Do To Build A Life Full of Joy

For those of us in the US, July brings up a sense of freedom. Freedom from schedules, freedom from the dark days of winter, the cold, each other, oppression, tyranny, working to find freedom from the heat, the sun, the laziness that takes over during the summer months. We symbolize July as a month of freedom. Yet as Shawn Mullins sings in The Gulf of Mexico, “freedom’s just a metaphor when you’ve got now where to go” and many of us are just giving lip service to the idea of freedom, we don’t feel free at all. 

Many of us feel stuck in our lives. We are locked into work schedules that make us feel like we are on a marry-go-round we can’t get off, locked into debt so we have to stay on the wheel, in relationships we find un-inspiring to say the least. We claim to be free, but we aren’t. We are stuck in patterns that get us to the same spot everyday and we hate it, and we are scared to make the jump to what we really want. 

Most of us have been taught we must be “this” or “that”, we must live up to the expectations set for us, stuck under someone else’s rule. We must continue to produce in our society to be worthy, which keeps us stuck feeling unworthy. Many of us learned that we must have all the same things as the people around us have, which keeps us feeling less than. We learned that we should have those things even if we can’t afford them, which keeps us locked in work we hate. We learned that if we don’t stay on the track created for us we have failed and let others down. Ugh, it feels heavy just to write all that. Are you ready to change these patterns and really find freedom?

First, you’ve got to look inside. By slowing down and really listening to your own voice you find the way out. As you listen, take note of what feels exciting for you, where do you lose time doing tasks and it’s exhilarating, where do you finish an intense project and feel fulfilled, not drained and overwhelmed? What brings excitement to your life? These are all hints of your calling and the unique gifts you have to give the world. 


Here’s one of the ways I find freedom – finding easy ways to eat healthy and not do the work myself 
Delicious, Stress-Free Paleo Meals


Second, look for ways to incorporate the above excitement into everyday life. Freedom isn’t always about doing whatever you feel like in the moment, but it is about doing what you love and what brings you joy. As you balance your daily life between things you want to do and things that help you live that life (like work, I love electricity and flushing toilets, I want to earn enough money to pay for those things, even if I don’t always like the work) you find joy in daily living. The Budda said “Drop by drop is the water pot filled. Likewise, the wise man, gathering it little by little, fills himself with good”. This tells us focusing on the small things, little by little, you fill yourself up. Little by little we build a life full of joy. It’s by doing the small things everyday that you fill your internal well of happiness. 

Third, you must notice. I don’t know how many hours I’ve spent with people telling them to notice the small joy that surrounds them everyday. Somedays people fight me on this one – hard. They can’t seem to find even the smallest glimmer of good in their daily life, but you know what, they always figure something out. Things that bring drops of joy into your life are little, they are things like the way the breeze feels on your skin, the way the sun glints through the tree leaves as they dance, the way the water sounds as it tumbles into the pot. The feeling of knowing you did a good job or having something to eat. Joy comes in small drops and it comes from within.

The way to find joy is to notice. Most of us are so distracted everyday we miss all those small important and mundane moments. We have to notice and drink them in. This is the only way they’ll pile up and life will have the balance and focus we crave. As we find these small items, the profound finds us. 

So many of us are busy looking forward to or searching for the profound event that we miss filling up our inner well, and then feel that life is boring, uninspiring, or un-motivating. We feel that pull of doubt saying “what’s life worth living for anyway”? Before we know it our life is the burden of the metaphor – “freedom isn’t free when you’ve got no place to go”.

Today, break free for real. Get out of your pattern and start to notice all the joy that surrounds you. Delight in the mundane and everyday occurrences that are pretty profound in themselves – like the way my stove lights and my toilet flushes, wondering what the dog is really smelling, hearing the pine trees talking to you, and watching the pattern of people and traffic on a busy street corner. Today take the challenge to pay attention to your life before it passes you by – today find your joy. 

And if you are struggling to feel like your life is going in the direction you want to go, schedule a free 15 minute consultation with me. Together we can see about setting you free. Request Appointment

 

Photo Credits: Top photo: Beautiful in Jesus & Mid article photo: Real Buddha Quotes

Forest Fires and Mental Health. How to deal with life’s disasters.

I'm currently living in an area impacted by a large wildfire. Although I used my personal impact for the topic, this was written for anyone who is living through stress and overwhelm regardless of the cause.


Every year fire season rolls around and we talk about it. We talk about how dry or not dry it is, how much snow we did or didn’t get. We talk about the trees, the heat, the lightening potentials. We try to predict where and when we’ll come around the corner and see the plume of smoke we know is not a cloud. We desperately hope it won’t be in our backyard. 

And then it happens. Somewhere, somehow a fire starts, we come around the corner and we see it, we can smell it, we hear the people on the street, the radio, and at work or play talking about it. 

We all stop and look, pointing while trying to determine how much space is between us and it, where’s it’s located, and is it affecting spaces I know. At first there is usually a lot of chatter, energy, maybe even excitement that parts of the forest may become more healthy, yet over time our endurance wanes and our hearts become heavier. 

We run out of “fuel” to stay positive about the impacts of such a natural event. At these times it is important to take care of ourselves because the effects do not go away easy.  Caring for our mental health is as important as caring for our physical health during forest fires (or any other disaster in our lives). 

Physical Health:

First, lets talk about physical health and mental health intersections. With an event like a fire we have a strong response in our bodies. We feel the primal nature of the event and register the lack of control. These add stress to the body and mind. Mind and body are not separate entities to be regulated to sections of your physical frame. In fact, if I want to know your serotonin levels (a marker for depression) I would take your blood or look at your gut health where the majority of it is made. 

If I want to know how stressed you are, I’ll take a saliva sample to check your cortisol levels. Cortisol is a stress hormone that impacts inflammation. Inflammation impacts joint pain, brain efficiency, heart health, and obesity to name a few mental to physical health connections. 

Your breathing rate is tied to your heart rate, and both are tied into your nervous system. When breathing or heart rate run too fast or too slow, your brain registers danger. When you feel like you can’t breathe it’s a big deal. Breathing is necessary for survival and your brain’s ultimate goal is to keep you alive.  This lack of oxygen (or the perception of it) shifts the brain into a hyper-vigilant state because it needs to find the danger. This elevates your nervous system and impacts items like digestion, rest, inflammation rates, and positive social connections. 

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Sleep is a huge piece of physical and mental health. When we can’t sleep all sorts of things happen to the body and mind. The body goes through a number of important cycles during sleep. When we miss these cycles – guess what happens … the brain registers the lack of these important steps as a problem, it’s stressed because it’s running on lower than normal / needed systems. It’s like taking your car out but forgetting to top off the oil and then wondering why things don’t run smoothly. 

Here’s a concrete example of how the body and mind interplay on our health during an event like forest fire:

On a concrete level we have to deal with lots of smoke. This smoke makes it hard to breathe – stress response in the body – and may have a direct or indirect response getting enough sleep. So much smoke, gotta close my windows, now I can’t sleep because it’s hot or I’m so worried or sad for those effected. I can’t sleep because my mind is playing images over and over, or I’ve been evacuated and now I can’t sleep with all these people around me in the center. Soon our ability to mange regular daily stressors wanes and we have a harder and harder time being present to our life routines and relationships. Bottom line, because our physical systems are impacted – our mental health will be too. 

Here’s how to help make sure you are as physically strong as you can be during a stressful event. Get enough rest, good foods – these help make sure the body has what it needs to make the right neurotransmitters. Engage in healthy social contact. Being with people who help us feel safe and connected tells the brain that we are ok and the environment is ok, we have support. Move everyday. Moving gets things flowing through the system and allows your body to help you metabolize stress hormones and other emotion traces. It also helps you be grounded in the moment. This is important because all we have is this moment. Exercise helps us learn to be present to the current experience through physical sensations and teaches us that our behavior matters. Practice breathing with control. Do your best to slow down your breathing rate. When you slow the breath it slows the heart rate, when you slow the heart rate the brain registers that you are safe. This allows your body to help calm your mind. In as little as 3 deep breathes your body will begin to shift from stress responses to the relaxation response and re-set your nervous system, even when mind is trying hard to throw you off with all her chatter.

The Mind:

Second, let’s talk about mind. One of my favorite things is the mind. Mind is so creative and interesting. Sometimes mind drives us bonkers with it’s constant flow of ideas, thoughts, and review of our life. As noted above mind is influenced by the body and that means body is influenced by the mind. 

We are just chemical-electrical little beings. Every thought we have produces a chemical and electrical pattern we can map using fancy machines to look at live brains in action. When you have a negative thought it increase stress in the body by changing the balance of chemistry in your body. As your cortisol and adrenaline rise these influence and impact things like heart rate and inflammation levels. As noted above, these have physical health complications over time. 

In situations like a fire our mind runs rampant with worry and fear, which raise our stress hormone levels. We watch the news feed and look at the pictures. We talk to our neighbors and friends and strangers and repeat the same stories. All these actions create an electrical – chemical pattern in our brains. 

As humans we are very, very adaptable. We are made to adapt. When we follow a thought pattern over and over we create a neurological change to make it easier to access information “if we are repeating it we must need it”, says the brain. 

When something is continuing to happen repeatedly our brains figure we need it for survival, so it better adapt. It does this by changing it’s wiring. We call this neuroplasticity. Great when we learn to drive a car, not so great when we adapt toward more fear and worry. During an event like a forest fire, it is hard not to feed the fear, worry, grief, anger, and sadness. 

To maintain health we must work with our minds and shift our focus from what is not working to what is. Look for positive things in your life, even small things make big gains. Find a flower, the way the aspen leaves move, the fact that the smoke gets easier during the day, that you like the meal you are eating, or the book you are reading. It doesn’t matter what you shift to, as long as it’s something you like, even for a moment. Those small shifts break the cycle of negative thinking patterns.

We must take responsibility for the thoughts we think and the direction we allow our focus to take. If we let mind run rampant, it will. Those repetitive thoughts feed themselves, creating more negative thinking. Remember, if we feed it fear and worry, we’ll have more fear and worry. Due to adaptation, we’ll focus on and find more negativity all around us. If we honor the fear and worry, then shift our focus to something more positive we are able to control the effects on our body for the better. 

Now, some of you may be thinking, “you just don’t understand, I can’t turn my mind off” or “this is so horrible it won’t get better, this is a very bad thing” or some other version of the negative story. Switching your focus to something positive, does not mean you are ignoring the negative. It just means you are in control of your thought focus and you are managing what you pay attention to, thus what you experience in the moment. 

Happy people do not experience less negative things, they control their focus and perception. They find the positive or neutral pieces of those experiences better than less happy people. They also do a better job of accepting what is in the moment which gives them more control over their experiences and options for changing it. Happier people know they always have choices (hint: we all do) and they know how to manipulate their choices for the best outcome in the moment. 

Acceptance doesn’t mean you like the experiences, want it, or agree with it. It just means you acknowledge what is happening in this moment – not the one you want, not the one you wish you were in, not the one that would be easier. From the place of acceptance, it is easier to see what small step you can take in the direction of positive experience right now. A string of positive experiences creates a different neurological footprint and focus point. From here you have more control of your focus and thus the perception of the event. 

Life happens to us all the time. I can’t control most of it. What I can control is how I perceive it. This makes all the difference in the world when in comes to living under negativity or positive experiences. Acceptance isn’t just about the mind, it’s also about accepting your emotional state. 

 

Emotions:

Onto the third element of mental health, emotions. Emotions are a method of intelligence. Although many do not like feeling emotions or are confused by them, they are important pieces to understanding our experiences. Emotions help us know what we need to do with the experience we are having. During a fire we can feel lots of different emotions from fear, anger, sadness to guilt, despair, and even shame to excitement and happiness. 

When we first hear the news, we often feel fear right off the bat. Where is the fire, who is effected, where will it spread, how will it move, will I be effected? The unknown is scary. It’s hard to feel safe when we aren’t sure of what’s going to happen. This creates fear.

Fear doesn’t live well when we take control of the moment by being present to what we can control and practicing acceptance. Fear is helped by asking for help and support when needed, too. Seek out information that helps you feel supported and safe.

Many feel anger. Anger is a normal emotion when we feel something is unjust or that someone / something we care about has been hurt somehow. Anger is a healthy response that helps us do something with our emotional energy by making changes. This shift helps us feel empowered and more in control of our world, which decreases our level of fear and changes our perception of experience. 

For those of us taught to ignore our anger or those who fear their behavior when angry, it can be hard to honor and express it. It is important to express your emotions in healthy ways to help process and move beyond them. If you are feeling angry it can be helpful to get engaged with an organization we believe in making change in the area of concern, or talking with a trusted friend about your feelings and options for making change. 

It is not helpful to repetitively vent, blame others, use violent language or physicality, or ignore your anger completely. It can also be helpful to do the exact opposite of your anger impulse. Anger wants you to yell, honor it and talk softly, anger wants you to hide, find a friend to talk with, anger wants to stew on the topic, do something completely different, go volunteer to distract yourself. 

Sadness is often a large component of forest fires. As humans we are biological creatures and connected to nature thus we feel loss at the loss of natural life. It is sad and sadness is all about loss. For some of us we have lost our routines, sleeping in our own beds, or habitats we love. For some we’ve lost freedom of being outside and being comfortable. There are lots of things we’ve lost as the fires continue. 

Honor the sadness as it shows us what’s important and helps us create a life worth living around things that matter to us. If you feel your sadness, you know what you care about losing. Then you can make sure to build life experiences that allow you to engage with items most important to you, while honoring change. 

Guilt may arise as we find ourselves in conversation with others who are having a harder experience or we may be feeling a different emotion than others. Shame could also arise. Simply put, shame is about feeling like “I’m a bad person” where guilt is more about “I’ve done something bad”. It can be difficult to pick apart these emotions and deal with them. We often want to push them away and hide from them, however as with all emotions it’s more important to acknowledge them and make your choice to act on them from a place of authenticity. Both want you to hide and neither survive well when you are in connection with an empathic and supportive friend. Tell someone you trust what you are feeling to help mitigate these two. 

Despair can also arise, especially because this is a repetitive cycle. We hope and pray for snow and water, yet experience drought, we have a good year or two, followed by some bad years. Maybe we are engaged in the conversations about human impact on the climate.  All of these create situations where we feel helpless and small, we feel struggle not ease, and we feel as though the problems are so big we cannot solve them. As with anger, it is important to work toward small changes you can feel competent making in your own life. As one person we work in our individual environments to make change, then connect with others making small changes to make a larger impact on the world. Despair results when our sense of helplessness becomes so great that we see no way out. The way out is making small changes we feel good about it. 

Happiness, excitement, or joy could also be part of our experience. For many we understand the transformative power of fire and may feel an excitement at the change fire brings. For some we feel excitement or joy knowing fire is natural part of nature and part of healthy forest development. For some we recognize fire is about creating a new beginning and we enjoy seeing the resiliency of the forest as it returns, reminding us all that we, too are resilient beings. 

The bottom line on emotions is: whatever you are feeling know it’s normal and it is ok. As humans we can feel a lot of emotions all at once and that is ok. When we work to honor our current experience through emotions, we use them to form actions in healthy outlets. As a result our life becomes more vibrant and rich. 

Final Thoughts On Dealing with Difficult Life Events:

If you feel overwhelmed by your experiences seek extra help from a professional. Therapy is great, when else can you sit with someone trained to actively listen to you talk about you for an hour with no bias in your situation. We need other humans to build our brains and make sense of our experiences. Seek out help if you need it. 

Finally, perception is everything. Life happens, and it happens to all of us. We have little control in what is going on around us, however we have much control in how we respond to it. The way you manage your physical environment and body, pay attention to your thoughts and focus, and allow yourself to gather information from your emotions and make informed healthy action choices as a result, keep us regulated. This regulation is important as we continue to be stressed by disruptions and as we continue to move through this year’s fire season and beyond. 

Make sure to take care of you. 

If you enjoyed this article try one of these:

What to do with my emotions  Or  Making sense of physical emotions

#416Fire   #fitnesspsychologist

11 Ways to Increase Your Joy This Summer

I often get asked how to create more joy. People come into my office and ask “how can I be more happy”. The answer isn’t in big changes. The answer lies in your perception of everyday.

When you make small conscious choices to notice more of what’s around you joy begins to follow. When you make a conscious choice to look for good things – we can all find the crap – it’s those of us who find the beauty that surrounds it who find where joy lives. Deep within us.

Finding joy can be difficult to do, especially if you’ve been taught to find the negative. Here are 11 actions you can use to bring more joy into your life starting right now.

  1. Rest more – we hear this all the time, and the reality is rest helps us balance our lives, our bodies, and our emotions. By making sure you are getting enough rest – not just sleep but rest – throughout your day, you are more likely to enjoy your days more.
  2. Take it slow – along with more rest comes taking it easy. This isn’t about doing less, but being more deliberate in what you do chose to do. Rather than rushing from item to item on your to do list, build in buffer time. Personally I struggle with transitions and “wasting time” if I arrive somewhere early. However, in reality the 10 minutes I think I’m “wasting” help make sure I go to the bathroom, find a parking place, and arrive in a relaxed mood for my next project etc making the quality of my life much better. By slowing down a bit I notice more and am more engaged. In the end it doesn’t get wasted after all. Thanks – Roxann – still hard for me, but great advice!
  3. Laugh – hard, really hard. Laughing is good for our physical system and good for our soul. Find something every day that makes you laugh. Maybe it’s a movie, a song, a child playing joyfully, a friend who tells funny jokes. Doesn’t matter where you find your inspiration as long as you can laugh deeply and fully – big belly laughs. Don’t have anything to laugh at? Here’s a trick … just start laughing. The physical sensations and act of beginning will eventually keep it going.
  4. Find Water – this time of year those of us in the northern hemispheres are feeling the heat cranking up. It’s time to find water. Water helps us release and let go, it helps us recognize that all things are fluid and to find strength. If you haven’t seen the strength of water’s steady determination check out this video … just might help you figure out how to accomplish #5 & 8 below:
  5. Watch the moon come up and find the stars – for many of us, the lazier days and later sunsets have us up into the late evenings. Go outside and find the moon. Watch as she rises and the stars come out. We need moon light just like we need sunlight. Enjoy a full moon hike or lay out under the stars while it’s warm and enjoy preparing for sleep in the quiet of the evening.
  6. Smell the “green” – During the summer months when plants are in full swing there is more oxygen kicking around and you can smell it J Humans like oxygen. Take advantage by taking deep breaths and observing the behavior of leaves, the feel of the breeze, and the smell of “green” as I used to call it when I was little. Up here in the Rocky Mountains flatlanders pay for this stuff (in bottled form) on the ski slopes and in their hotel rooms. When the trees and grass is green no need to shell out the extra bucks.
  7. Read – Summertime is a great time to read. Find a good book or two and just lounge while you read. Get into your imagination as you make your way through a story. It is so fun to find good reads and finish them under the sun or in the shade of a great tree made just for leaning against.
  8. Hang with friends – in the season of vacations – the ones we chose, not necessarily the obligated ones we experience in the winter, allow us to pick our adventures and who we want to adventure with. Find some friends, find an adventure, enjoy! Then repeat.
  9. Start your day with mindfulness – by taking some moments to enjoy your morning beverage on the porch (because it’s warmer) you have the option to breathe deeply and experience # 6 above or talk to a passing neighbor (human or animal) enjoying # 8. By starting with mindful observation you participate in #2 and I think your day incorporates more of #1 just because you set it up to start that way.
  10. Sleep in or wake up early – many of us have an altered schedule in the summer. Be it due to school being out, or co-workers and clients on and off vacation, many of us have something slightly different in the summertime. So take advantage. Maybe you want to do # 5 above so you sleep in, maybe you want to wake up with the sun and have a full fun and long day. Whichever your preference today – make it happen.
  11. Did I say rest more? Even if you ignore all the others on this list … make sure you get this one done!

Here’s to a happy and fun summer – Enjoy!

Align With Your Authentic Self

Last time we discussed how getting out and being alone can help us “hear” ourselves talk. As we spend more time with ourselves we build a strong sense of self and deeper connection to the type of person we want to be.

As great as this sounds. It can be really, really, really, hard to develop your best self. Especially if you have trouble hearing your own voice over the loud, sometimes very loud voice of society. Last post, we looked at values and how to determine your value set. Now we’ll look at how to put the values you identified into action and create your next best self. 

First, determine which values are your top priorities. These might be overarching themes that help guide you in a variety of places (i.e. be kind to all people) or they may be specific and help set you up for successful decision-making (i.e. family is important to me). Once you have the themes and/or specifics, making daily decisions to live your most authentic self gets easier. If your top value is be kind, you know you need to work on being kind to every person you encounter regardless of differences. If you view family as most important, any decision that takes you away from a family connection should be evaluated to determine if it moves you closer to your goal of deepening your connection to family members or moves you away from those connections. If it moves you away, you say no. 

Next, take a solid look at your life. Are you doing things everyday to show that these are the most important values to you? Many people talk a great game about family, relationships, health, work, etc, however when you look at their lives they are not working out or eating healthy, spending time with friends when they say family matters most, watching  A LOT of TV instead of being present to their kids – you get the picture. Are you talking the talk AND walking the walk around what’s most important to you? If not it’s time to change things up in your daily routine. 

As you take a hard look at your life, what habits and beliefs can you shed to move closer to your goals? Begin by writing down your daily routine. When you wake up what’s the 1st thing you do? Then the 2nd? 3rd? And so on. As you examine your routines in detail you will find there are places you can eliminate wasteful current behaviors and replace with those that get you where you want to go. If you find this overwhelming hire a therapist or a coach to help you step back from your daily grind and create the life you want, not just the one you were handed. Once you know what you want to do differently it’s time to set up practice. 

According to Magen and DeLisser (2017) experiential learning (learning by doing) is an effective way to to learn. The environment that set up practice in their program helped trainees learn skills in a safe, comfortable environment. Practice looks different for different folks. You might need to break your new behavior into small steps and practice the small steps until they become routine; only then move to the next step in the process. Other changes will require you tackle a bigger project and dedicate some time and space to trying out your new behavior in a variety of environments to find success. As you look toward behavior change, recognize it’s hard and possible. With some planning and support you can become whatever you want to be, do whatever you want to do, and grow into your best self.

Once you’ve set your new behaviors in motion you have to assess along the way. Is your new behavior working? Impacting your life the way you want it to? Adding value and authenticity to your living? Cutrer et al., (2017) state “individuals learn and innovate in response to practice challenges”, (pg 70) and report reflection and self assessment are a critical pieces to help move from those uncomfortable places of new behavior change to integrating new skills until they become second nature. Through self assessment we can acknowledge what is working and what isn’t, making micro changes to study the experience of trying new things, and adjusting until it’s just the way we want it … at least until we decide we want the next change. 

Finally, you have changed to the point of being a different person in the environments you wanted to shift. You have aligned your new behaviors with the values you determined matter to you most, and have enlisted reflection and assessment to help you make small shifts until it was exactly what you wanted.

Now, some advice for along the way. Making changes can be hard. Really hard. It may impact the way friends and family relate to you and/or how you relate to them and activities you used to do together. In my work, I often work with people who are struggling to change while those in their environments aren’t helpful. In fact, they may even encounter people they love sabotaging their efforts. Often this isn’t malicious, just a response to the fact that as you change you impact those around you, and they may not want to change. They may like the patterns you’ve set and feel threatened by your personal development. Your development may require that they become more responsible for things around the house or in your relationship, or it may require they release some control. There are all sorts of ways we impact each other and ways to work with change to make the bumps easier. If you feel overwhelmed by this idea, get some support. A good friend who believes in you, a therapist, a support group, a coach, a personal trainer, a nutritionist, a health coach can all be options. Check out this previous poston behavior change and setting realistic goals to help focus your efforts.

So as you look through your values list and contemplate your next steps, it’s important to evaluate a few things. What makes them so important to you? Are these values yours? Not initiated by an outside source (i.e. person, group, etc), but really yours? This step is important as you begin to determine life changes. You’ll need to understand why these values matter to you. Your why keeps you motivated and buoys the hard times during the change process you’ll inevitably face. Once you have your why and know the changes needed to align your life with your values list, you’ll be able to put into place daily practices and rituals that help you meet your authentic self right where she belongs  … with you at all times.

References:

Cutrer, W. B., Miller, B., Pusic, M. V., Mejicano, G., Mangrulkar, R. S., Gruppen, L. D., … Moore, D. E. (2017). Fostering the development of master adaptive learners: A conceptual model to guide skill acquisition in medical education. Academic Medicine, 92(1), 70-75. 

Magen, E., DeLisser, H. M. (2017). Best practices in relational skills training for medical trainees and providers: An essential element of addressing adverse childhood experiences and promoting resilience. Academic Pediatrics, 17(7S), S102-S107. 

#SoloAdventures: Why being alone is important for our society. 

I was talking with my daughter as she came back from a camping trip with friends. I asked her what she learned about her self and others on this trip off grid. She said “I learned that there’s times I need to be alone. When I’m alone I am able to find my values and myself”. I thought this was a pretty brilliant answer for a 15 year old who struggles to find her own voice in an age of intense peer pressure.

When I asked her what she thought her values were, she didn’t have a good answer. She said “that’s why I need to be alone, I need time to think about what kind of person I want to be and what’s important to me so I can be the best version of me”. Pretty … damn … smart.

I started thinking, regardless of our age, we struggle to determine the people we want to be. We often struggle to find ourselves in the face of change and our voice gets buried in the load roar of society’s voice. That’s why being alone is so important. You need time to reflect and contemplate what you want in your life, who you want to be.

When you find yourself on solo adventures you only rely on you. You are only doing things you want to do, eating where you want to eat, and exploring what you want to explore. You do not listen to anyone else’s voice, hear anyone else’s opinion, or deal with anyone else’s expectations. When you solo adventure you have to rely on yourself and find your own strength to navigate, to get around, to figure out timing, and make decisions. 

This is no easy feat, in our world there are so many choices in every moment it’s often safer to stay between black and white, right and wrong, good and bad. When we don’t know ourselves well and have a strong identification with our personal values, it’s safer to adopt values based on someone else’s voice. It’s easier to let someone else tell us what we should and should not do, who we should like, what we should like, what we should eat, how we should move, when we should go to sleep, what we should read, the list goes on. It’s also a bit of a cop out. If things go wrong or don’t turn out as we expected it’s not our fault we were just following what we were taught. Solo adventuring allows you the opportunity to find out what your own values are and then live your authentic truth. 

I know this is a commercial … but I like all the different places it shows. I do not know about this company. I just liked the video. 🙂

Finding values is hard. There’s great freedom and responsibility in value choices. If you haven’t given your values a thought in a while, now might be a great time to take a value inventory determine what it is that matters most to you. From here you can look at your day to determine if you are living up to your values. So many of us give great lip service to values, but we don’t really live by them. We say we care about our health while tanking it with our food choices, say we care about being present while using substances to alter our state whenever we are with good friends decreasing our ability to be fully present to them. We say we want to move more, while driving around looking for the closest parking spot. If you haven’t spent some time soloing – it might be time to book yourself some alone time and reflect on how well you’ve been living up to the person you say you want to be. 

If you haven’t thought about your values in a while check out this values inventory to help you get started. This is a great place to start. It’s important to check in on your values every so often. The person you want to be today, may not be the same person you were 2 years ago, 5, 10 years ago. Solo adventuring offers an opportunity to take space and develop a relationship with yourself. 

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When you have a strong self-relationship, you know who you are – deep down know who you are. You know you are not trying to fit yourself into someone else’s category. You have an understanding of what’s important to you. Once you have clarity, you have an opportunity to practice skills that move you toward the person you want to be every day (more on this in the next post). Other people’s voices no longer crowd your mind, you know what to do to live your most fulfilling life.

This is an amazing gift to the rest of us. When you live your most authentic self, the rest of us are free to live our authentic lives. We all get an opportunity to bring our gifts to the world and be valued for them. Ahhh, isn’t that what it’s all about in the end?

For years I have worked with people who are lost when it comes to follow through on goals and behavior changes. It can be frustrating to set goals only to fail at achieving them. One reason people do not reach personal goals is they do not prioritize themselves above others. Now this may sound selfish, and many of us have been taught that to focus on myself would mean I am not a community player. However, the reality is … you MUST focus on yourself first. You cannot take care of anyone else if you are depleted. You HAVE to put yourself first if you are to be in a place to give. 

Many of us are so busy. In fact you may be saying “if I take that hour for myself, I won’t be able to feed my kids dinner or walk my dogs or get that project done at work”. Believe me I know. This is a constant struggle in my life. How can I balance my personal creative outlets, workouts, work tasks, feeding people, being a good pet owner, and showing my kids and husband how much I love them? Some days it feels like an unsurmountable task.

Yet what I know is … if I take care of me first, then the other stuff gets done AND gets done better. I’m more focused, engaged, and connected to my family, friends, and pets. I am more efficient at getting my work done because I am focused. I am happier because I feel better about myself. This is a direct result from accomplishing a goal I set in front of me. I feel masterful. The feeling of mastery is important in building self confidence which brings out my best self to share with others. To have all this, I MUST put myself first. 

In a study done by Burke, Swigart, Warziski, Derro, and Ewing (2009), the authors found that self-monitoring is a great way to increase understanding of behavior choices and change options, however 2 groups of people struggled to follow through. One group committed half way and the other gave up, completely. Key factors included making themselves and their goals a top priority and finding positive supportive people to surround themselves with. The pieces that separated those 2 groups from the one that solidly made their goal during the year of weight loss, and maintained it 6 months later, outlines ideas we can all use. 

First, the group that made it was organized and focused on the goal. They carried their food diaries (part of the study guidelines) with them, recorded their food and exercise choices, and had supportive people in their lives. They reported an understanding of cause and effect. They knew and/or learned how their choices everyday contributed to the goal they’d set and they made their choices in ways that promoted their success. On the other hand the groups that struggled had some big differences.

In both groups that struggled to meet the goals people were not as organized. They spoke of forgetting their journals or writing down daily food choices on scrapes of paper they later lost. They didn’t have strong support people in their corner and they didn’t prioritize themselves over other obligations. They used more excuses regarding busy life tasks and other responsibilities to make up for emotional eating and lack of adherence to the plan set forth by the study. Some even hid their goals and hopes from their loved ones and co-workers or commented on the sabotaging behavior toward them partners and friends did regarding their goal. In the group that struggled the most they were more overwhelmed with life, reported more physical exhaustion, had more self blame, and were not able to nurture and take responsibility for themselves. 

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It’s interesting how we get in our own way. In the last article on the imposter phenomenon (Feeling Like a Phony. The Imposter Phenomenon) we discussed how we might come to hide our brilliance or feel like we can’t really try because we might fail. Many of us use this as a way to circumvent reaching our goals. Today, we are looking at how not taking full responsibility for ourselves and our personal choices gets in our way. Do either sound like you? If so they may be keeping you from your health goals.

Do you set a goal only to find ways around by blaming yourself or others? I hear things like “I can’t eat that way, my family won’t like it” or “I had to stay late at work because I couldn’t say no” or “everyone does it that way in my family, I don’t think I could go for a walk instead of watch TV”, this list goes on.

Do you find yourself setting the bar so high you’ll never make it on the first try and then blame yourself or others for your failure, shame yourself, or collapse under the strain of trying to be prefect?

What about organizing and planning well? Do you find yourself disorganized and unable to find your keys, journal, pen, a shoe not to mention find the time to collect your thoughts and write them down/track your food and moods?

The bottom line is you have choices everyday all day long. When we understand the link between our choices and our outcomes – plus take full responsibility for those outcome – we become more powerful. Here are some questions to get you started:

  1. Are you the top priority in your life?
    1. If not, why not?
  2. Can you keep your goal in your sights all the time (i.e. the office lunch? Holiday dinner? Getting to bed on time so you can work out early?)
    1. If not, what gets in your way?
  3. When planning your focus, can you follow through on packing snacks, choosing healthy movement/eating options, and getting enough down time in your daily life?
    1. Again, if not, why not?
  4. And if you can do those things – how do you do it? 
    1. What makes you successful? 
    2. How do you hold your focus?

Do you have the right support people in your corner? Who are they and what do you like about their support? If you don’t have supportive friends and family, where can you find them? A group? Work? Trainer? This was an important part of success for the group able to maintain their weight loss and a huge factor for the group that struggled the hardest. Here are some tips on finding a workout buddy who can support you: 3 things to consider when choosing a workout partner. 

If you are struggling with any of the above connect with me. Sometimes the behaviors getting in our way are serving a purpose. For instance, you might not know anyone you respect who is organized, or you may have been taught to be perfect is the only option. You might find that to reach your goal means your friends and family become distant and that is painful and confusing. At times the lack of accomplishing a goal is about the meaning we place on the goal and our identity tied into who we are today and who we believe we can be tomorrow.

Reference:

Burke, L.E., Swigart, V., Turk, M. W., Derro, N., and Ewing, L. J. (2009). Experiences of self-monitoring: Successes and struggles during treatment for weight loss. Quality Health Res 19(6), 815-828. doi:10.1177/1049732309335395 

Photo Credit: Confessions of a Jesus Freak Blog Post

 

Feeling Like a Phony. The Imposter Phenomenon

Have you ever felt you wouldn’t be able to figure things out, that you weren’t responsible for your successes, terrified of making mistakes because people would “find out” you really didn’t know what you were doing. Plus, working hard to make sure you looked like you knew what was going on, even while feeling not good enough? Maybe even a little frozen because it feels so fake to claim your knowledge, space, and hope?

This is called the imposter phenomenon and afflicts a number of us at some point in our lives. Especially, those of us who have been given subtle messages about our being, such as, we can do it all without much effort or in contrast that we are not as smart as we really are (Clance & Imes, 1978). According to Bernard, Dollinger, & Ramaniah (2002) “The IP has been defined as an internal experience of intellectual phoniness in high achievers who are unable to internalize their successful experiences” pg 321.

As a result we find ourselves in situations where we feel we are not responsible for our success. Yet our age, experience, education, etc may be telling the world something different. There is incongruence between what the world sees and expects of us and what we believe about ourselves. This creates a sense of falseness or feeling like a fake on the inside.

When we find ourselves in these situations many of us turn up the charm, work harder, and end up in the double bind of proving and dis-proving our worth and brilliance at the same time. This proving/disproving becomes a self-fulfilling prophecy we struggle hard to break free from (Clance & Imes, 1978). Instead of continuing the cycle, there are ways to move beyond our sense of “falseness” and own our competence.

According to Bernard, Dollinger, & Ramaniah (2002), there are two personality traits that interact with feeling like an imposter. One is what’s known as the big five personality trait of neuroticism and the other also a big five trait, conscientiousness.

People with high neuroticism are defined in personality psychology as folks who are more moody and prone to judge situations as negative. They tend to have higher experiences of emotions like sadness, envy, fear, guilt, etc.

This trait combined with feelings of being an imposter are similar to well known dispositions of depression, like attributing success to external sources (i.e. I passed the test because it was easy) but attributing failures to the individual self (i.e. I failed the test because I am stupid).

To work with this trait and increase competence, one must begin to shift personal perception of self and the world. This is not easy. However, by seeking out experiences and opportunities for accurate praise and recognition the person can begin to recognize the truth of their competence. Along the way, it is important to deal with negative emotional states such as depression or anxiety to reap the larger benefits of embracing your true intelligence and brilliance.

Conscientious people tend to be organized, efficient, dependable, and aim for achievement. They like to plan things and have a lot of self-discipline. People scoring low on this scale tend to like spontaneity and sometimes are labeled as unreliable. When it comes to feeling like an imposter, there is negative a correlation with a lack of self-discipline seen in people who score lower on the conscientiousness scale and higher on rates of feeling like a phony. Bernard, Dollinger, and Ramaniah (2002) give a couple of possible reasons. First, it might be that those who lack self-discipline were told and/or expected to achieve with little effort (Clance & Imes, 1978). It might be the case that not only were these people told they were intelligent, bright, talented, and could do or become anything they choose, they also might have experienced ease in achievement especially in earlier life situations (i.e. high school).

Due to these experiences, this group may not have created behavioral patterns that offered structure or opportunities for the positive feelings associated with working hard to reach a goal. As a result, they do not gain a sense of mastery over their personal situations and tend to rely more on environmental factors for success. Others may be working from the notion that effort could equal failure so why try too hard. Which becomes the mantra driving lack of engagement, procrastination, and offering a self fulfilling cycle of self doubt and underachievement.

This leads many people to shrivel and remain small – to risk embarrassment, vulnerability, or judgment of “not knowing enough” is too much, way too costly. So we stay small and stay contained in our “normal” cultural living patterns. We stay complacent rather than push for change in situations we don’t like, and we settle. Then we feel fake, unsuccessful, and limited in our potential. Coupled with the internal feeling like there should be something more, we feel stunted and less than. To break this pattern we need to set goals and follow through, even when it’s hard.


If the concepts above sound like you:

  • Are you negating the reality of others’ opinions telling yourself “if they only knew …” and diminishing their ability to accurately judge the situation?
  • Telling yourself I am not responsible for great ideas,  only for great failures.
  • Or are you stuck in the conundrum between I can and should achieve it all with little to no effort and to show effort would be weak?
  • Stuck believing that if I work hard and fail the cards all come tumbling down and I’ll be found out, so it’s better to self sabotage and let people think “if I would only try I’d be off the charts” rather than try and fail?

Can you:

  • Go out into the world today and actively look for ways you can find honest feedback about your behaviors?
  • Take the challenge of absorbing the compliments of others as truth AND believe them?
  • Recognize that you did contribute to the success of a project or goal attainment, and honestly evaluate where you contributed to the failure without taking all the blame. Allow others to own their portion of the failure, too (and you know how to do this if you’ve been letting others own the success)
  • Commit to working hard for the sense of personal accomplishment regardless of the outcome?
  • Come to believe that showing effort and trying are not signs of being weak or stupid.

Let us know if you are up for the challenge of owning your competence and success in the comments below.

References:

Bernard, N. S., Dollinger, S. J., and Ramaniah, N. V. (2002). Applying the big five personality factors to the imposter phenomenon. Journal of personality assessment, 78(2), 321-333.

Clance, P.R. & Imes, S. (1978). The imposter phenomenon in high achieving women: Dynamics and therapeutic intervention. Psychotherapy Theory, Research, and Practice, 15(3), 1-8.